Heart Food- recipes for a healthy heart.

Heart food that is essential for good health and reinforcing the key factors in building a strong, long-lived heart. Try our heart food recipes and feed your immune system healthy. Recipes that include ingredients that contain essential fatty acids, that reduce cholesterol and provide plenty of fibre.

PURPLE TOFU SMOOTHIE... scrumptious

Lip smacking... Yummy... Fruit Smoothie

Strawberries This smoothie provides a good ratio of protein to carbohydrates and fats. Any left-overs from breakfast can be kept in the fridge and drunk during the day. Blueberries are abundant in flavanoids, known for their artery- and blood-cleansing properties, while bananas are a rich source of potassium and magnesium, both of which are important for regular heart function. Sunflower seeds contain essential fatty acids to protect the artery membranes, reduce accumulating cholesterol and are a good source of fibre. Tofu has phyto-oestrogenic properties that regulate any excess circulating oestrogens, which may play a part in the build-up of arterial plaque.

Ingredients:

  • 2 medium bananas
  • 200gms (7oz) of fresh or tinned blueberries
  • 400gms (14oz) of tofu, drained and diced 1½ litres
  • 3 pints rice or oat milk
  • 3 tablespoons of sunflower seeds

Method:

Blend all the ingredients in a blender until smooth and then serve in tall glasses.

If you want to store any for later, cover tightly to prevent the air from turning the bananas brown and refrigerate.

ARIZONA CORN BREAD... my favourite.

Warm... Oven Fresh... Comfort Food...

Millet This is an unrisen loaf, with the consistency of a firm cake, rather than that of a commercially produced loaf. Corn is an excellent source of fibre, essential for removing cholesterol from the digestive tract, as well as being a delicious alternative to wheat. It is rich in iron for red blood-cell health and also in magnesium for regular heart function. As this bread contains no preservatives, it should be stored in an air-tight container in the fridge. This is delicious for breakfast with a little organic natural yoghurt poured over the top, or with scrambled or poached egg.

Ingredients:

  • 2 eggs
  • 500ml (18fl oz) of rice or oat milk
  • 2 teaspoons of baking soda
  • 225gm (8oz) of yellow cornmeal
  • 120gm (4¼ oz) of strong brown wheat flour
  • 75gm (3oz) of sunflower oil

Method:

Heat your oven to 190ºC (375ºF) and grease a 20x20x5cm (8x8x2in) baking tin.

In a medium sized bowl, beat the eggs until frothy. Stir in the rice or oat milk and add baking soda.

Beat in the cornmeal and brown bread flour until a smooth batter is formed, with small air bubbles throughout (this is best done by hand).

Pour the mixture into the baking tin and place in the centre of the oven for 25-30 minutes, or until a knife inserted into the middle comes out clean. Turn out of the tin and either serve hot or allow to cool.